A,
5 rounds for quality of:
Yoke Carry, pick load, 30m
Sled Drag, pick load, 30m
Rest 1:30

Yoke Carry- moderate
Sled Drag- moderate; arms extended

B,
For time:
10 Rope Climbs
40 Handstand Push-ups
60 Box Jump + Air Squats, 60/50cm
40 Push Jerks, 61/43kg
200 Double Unders

Goal
Sub 20 min

C,
For quality:
3x 10 L/10 R [ 1 Split Squat + 1 Split Stance Good Morning ], pick load
3x 8 Kang Squats, pick load
Sled Drag Face Pull, pick load, 3x 15m

Complete all exercises at RPE 7 of 10

2x4@50%, 4@60%, 2x4@70%, 3x4@80%, sn-%, rest btw sets 2min

2@90%, sn-%, rest btw sets 2min

3 x e3m:
6 Deficit deadlift @ RIR 2
8-10 Strict hspu @ RIR 2 tempo (20X0)

EMOM30:
a) db flow, L + R
b) 6-12 cal bike / ski erg / air bike
c) rest
d) kb flow
e) 6-12 box get over
f) rest

EMOM 49

1 Minute : 10/7 Cal Row
2 Minute : 6 Plyo Push-Ups + 10 Air Squat
3 Minute : 0:30 Handstand ( Free / Wall )
4 Minute : 15 Strict Knees To Chest
5 Minute : 10/7 Cal Bike
6 Minute : 4 Box Jumps 30"/24"
7 Minute : 30 Double Unders

For time

• 100 strict handstand push-ups

Light Cardio 45 minutes

🌱🌿☘️🍀🌱

WARM UP 10min 2 rounds

5× + 5×/side + 5×/side + 5×/side + 5×
GOBLET SQUAT *plate +
HALF KNEELING WEIGHT SHIFT *plate +
HALF KNEELING HIP FLEXOR and HAMSTRING STRETCH +
PIGEON STRETCH +
SITTING ADDUCTORS STRETCH

5×/side + 10× + 10× + 10× + 10×
PRONE SCORPION +
BODY SAW PLANK +
SHOULDER EXTENSION ROCKING +
W- FLOOR SLIDE +
BEAR CRAWL HOLD with SHOULDER TAP

5× + 5× + 5× + 5× + 5×
HIP ROLL GLUTE BRIDGE +
YOGA HAMSTRING STRECTH +
YOGA ADDUCTOR STRECTH +
ROLLING BACK +
1-LEG YOGA BOAT POSE

KUVAT LIIKKEISTÄ:

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RDL *sn-grip + MUSCLE SNATCH + OHS + DROP SNATCH + SNATCH HIGH PULL from BELOW KNEE *flat footed + SNATCH from BELOW KNEE
2×2× 5+2+2+2+2+2@barbell, rest btw sets 1min

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SNATCH from BELOW KNEE
3@up to 65%, sn-%, rest btw sets 2min, example up to 50/60/65%

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RDL *jerk-grip + MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN *flat footed + CLEAN HIGH PULL from BELOW KNEE *flat footed + CLEAN from BELOW KNEE
2×2× 5+3+3+3+3@barbell, rest btw sets 1min

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CLEAN from BELOW KNEE + FRONT SQUAT
2+3@up to 70%, jerk-%, rest btw sets 2min, example up to 55/65/70%

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SHOULDER PRESS + PUSH PRESS + POWER JERK + SPLIT JERK
2×2× 2+2+2+2@barbell, rest btw sets 1min

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PAUSE SPLIT JERK + SPLIT JERK *rack, pause 2-3 seconds in the dip bottom position, split both side 1+1
2+2@up to 70%, jerk-%, rest btw sets 2min, example up to 55/65/70%

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video: PAUSE SPLIT JERK
Dip by bending at the knees only with the trunk vertical and maintaining your balance to a depth of approximately 10% of your height. Brake as quickly as possible in the bottom and pause while maintaining tension throughout the legs and trunk.

After 2-3 seconds to eliminate a stretch-shortening reflex, drive directly back up aggressively with the legs to accelerate the barbell upward maximally. Work hard and stay tight to avoid sneaking in an extra dip before driving.